Healthy Mum Makes For Healthy Baby

A Healthy Diet Can Only Benefit Mother and Baby

Healthy nutritional considerations can well influence the path to a healthy baby and healthy adulthood.

Breastfeeding takes a lot out of the nursing mother and a healthy diet is paramount in maintaining good energy levels.

Exercise is also very important, but note that it is most important to find a good balance – as over exercising may make for tiredness and restrict milk supply

Please take a look at the following diet guidelines below..

Here’s a little secret about breastfeeding: Regardless of what you eat, your baby will get all of the nutrients he needs to grow.

“When you don’t take in enough calories, then your body hangs onto everything, especially if you’re breastfeeding,” said Tamara S. Melton, a registered dietitian, nutritionist and spokesperson for the Academy of Nutrition and Dietetics (AND).

Here are some of the healthiest foods you can eat for breastfeeding.

1. Water
Don’t worry too much about hitting a quota,just drink for thirst. Non-caffeinated, unsweetened beverages, as well as soups and juicy fruits and vegetables count too

2. Salmon
An excellent source of protein, salmon is rich in vitamin B12 and omega-3 fatty acids, which studies show may help ward off postpartum depression.

3. Whole grains
Whole grains in breads, rice, pasta and oatmeal are an important source of B vitamins, minerals, and fiber. Whole grains like quinoa, farro, spelt, barley, and teff also give you an added boost of protein.

4. Beef
Beef is a high-quality protein that’s rich in iron and B vitamins and can help you maintain your energy. If possible, choose grass-fed beef because it hascuts that are raised without antibiotics and hormones.

5. Eggs
Eat the whole egg to get the most nutrition. Plus, research now shows that eggs will not increase your cholesterol.

6. Leafy green vegetables
Leafy greens are rich in vitamins A, C, E, and K andminerals including calcium as well as fiber and antioxidants. Aim for at least one serving a day.

“There are so many to choose from and they can be prepared in so many ways raw or cooked,” Begun said.

7. Legumes and beans
Vegetarian or not, legumes and beans are both excellent sources of both protein and fiber, minerals and phytochemicals. So throw a lentil chili in the slow cooker for dinner or add chickpeas to your salad.

8. Nuts and seeds
Nuts and seeds are packed with nutrition and are a great source of protein, fiber, vitamins, minerals, antioxidants and healthy monounsaturated and polyunsaturated fats.

“The more satisfied you are in between meals, the less likely you are to overeat,” Melton said.